Plums are an excellent source of vitamin A, C,K, B, folate, potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They also supply dietary fiber and offer very low calories without any harmful fats.
Amount Per 100 grams
- Calories 46
- Fat 0.3 g
- Cholesterol 0 mg
- Sodium 0 mg
- Potassium 157 mg – 4% RDA
- Carbohydrate 11 g – 3% RDA
- Dietary fiber 1.4 g – 5% RDA
- Sugar 10 g
- Protein 0.7 g – 1% RDA
- Vitamin A 6% RDA
- Vitamin C 15% RDA
- Iron 1% RDA
- Magnesium 1% RDA
10 Health Benefits of Plums
1. Control Diabetes
Plums exert anti-hyperglycemic effects and help in combating diabetes. Studies have shown that consumption of plum extracts aids in reducing blood glucose and triglyceride levels in the body. The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.
Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones. Flavonoids such as caffeic acid and rutin present in them help in inhibiting the deterioration of bone tissues and prevent diseases such as osteoporosis in postmenopausal women. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, improve bone density, and prevent bone loss caused by ovarian hormone deficiency.
3. Aids in Digestion
Plums have dietary fiber, along with the components sorbitol and isatin, which help in regulating the digestive system.Sorbitol and isatin have a laxative effect and encourage the secretion of fluids in the bowels and promote the efficient flushing of waste through the colon.
4. Brain Health
Plum has phytonutrients which help in reducing inflammation in the neurological areas to improve learning and memory functions. Regular consumption of plums also helps in preventing age-related neurodegenerative disorders such as Alzheimer’s and Parkinson’s diseases.
5. Maintain Healthy Nervous System
Plums contain vitamin B6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormones. Tryptophan, an amino acid present in them, helps in the production of the neurotransmitter serotonin, which plays an important role in improving sleep, appetite, and concentration.
6. Boost Immunity
Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. The vitamin promotes the body’s resistance to infections and inflammations. Research has shown that oriental plums have immunostimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases.
7. Skin Care
Plums are rich in vitamin C, along with other antioxidants, which help maintain healthy, radiant, and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients.
8. Improves Vision
They contain vitamin A and beta-carotene, which are beneficial in maintaining healthy eyesight and preventing age-related macular degeneration. The carotenoids, lutein and zeaxanthin, present in them reside in the macular tissues of the retina and provide protection against the damage caused by UV radiation.
9. Maintain Electrolyte Balance
Plums contain potassium, which is an electrolyte and is required for the efficient functioning of cells and tissues of the body. Consuming potassium-rich plums helps in regulating muscle contractions and acid-base balance of the body.
10. Eliminate Anxiety
Regular consumption of plums helps in reducing anxiety. Studies have provided supporting evidence regarding the anxiolytic effects and antioxidant properties of chlorogenic acids present in plums, which help in curing anxiety-related behaviors and damage caused by oxidative stress.
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